Higher Jumps Vertical Jump Training Resistance Bands
Speaker 1: Today we've got a bit of a jumpchallenge. I'm going to show you a little bit of a workout here. It's going to add alittle bit of an endurance portion of it as well as vertical leap. Grab you a nice boxthat's a little challenging for yourself, get your bands on and then lay out a benchor anything that you're going to jump over, it's going to be a barrier. So make it a littlebit challenging, but make sure that you can get over and back. Let me show you real quickand then we'll run through a set. So I got my box height here, make sure you got yourbands on. Let me just tell you when you're wearing the bands and you're working on yourvertical leap you want to make sure that you
control your knees. Don't let them controlyou. A lot of benefits, we've talked about this in hundreds of other tutorials I've postedfor you, but you got to make sure that when you're wearing the bands when you land workagainst the resistance and you're going to build your hips so quick, but if you let themcontrol you or you're not strong enough to do these types of things without the bandson, you probably want to start doing these types of exercises without the bands first.So let's jump into it here. Get your box height a little bit challenging. We're going to goless reps, but I'm going to show you both exercises. Get a good arm sweep on top ofthe box. Soft landings, you either hop back
or just step off, whatever you feel comfortablewith. The most important thing is you get up, get down, get up, get down. It's not afast pace, we're going for height. Nice soft landings. The second part of the exercisewould be speed, but under control. We're going to go over, all about getting your knees up.Let's jump into the workout. We're going to go 8 max jump heights and gofor a 15 second burst right after that for speed. Let's go and get started. 8 reps righthere. That's one, two, three. Make sure that you're landing neutral like that. Don't letyour feet come together, stay under control. I think I got two more. The last one. good. Now we got about 15 secondburst here for speed. Try to get up, get around,
get back over. Readyé Good. Make sure youget your knees up on those. If you start getting dizzy, I got a little bit dizzy there at theend, take your time, maybe don't spin around so fast. Catch your breath, that's a littlebit of endurance. Run through that, three or four sets and push yourself hard.
Are Your Calves Important For Your Vertical
I always get asked quot;how are the calves important in how high you jumpéquot;. People always ask me, quot;how important are the calveséquot; Oh, the calves are important. Oh, they aren't I want to cut passed that question and ask thequestion that people aren't asking that is very important. Yes I will tell you right off the bat, calves are important, but what people aren't asking is how important are the tendonsé You see the achilles tendon, which is this tendon right here, is extremely potent. Because tendons, you see are more explosive than muscles. Tendons can propel you into the air with greater velocity than muscle. Muscle relies oncontracting to be powerful. A tendon relies on it's elasticity. But the thing about a tendon is that
when it stretches there's a great amountof potential energy in that stretch. So the faster you can stretch that tender andreleases it, the more powerful you're going to be able to propel yourself into the airusing your tendons. There's also this technique to this. Furthermore there areexercises you can do to increase 1. the elastic properties of the tendon. That means you can make your tendon stronger, more explosive, more elastic, and you can alsotrain your central nervous system which is the brain machine that actually fires your muscles. you can train that to use your tendons more powerfully. I go over theseexercises in a
workbook called Power Bouncing. And you can grab that workbook for free today either below or on the side here and it will go over how to use your tendons how also to use your calves more in your jump, and how to maximize your calves and your tendons with one simple exercise. So you guys can grab it here you have questions are welcome to submit those to our help desk. We are giving this away for free today this workbook and just keep letting me know what other questions you have and I will talk to you very soon.
Running Jumping and Hitting The Science of Sports
Have you ever tried to spike the ball in volleyballé Or swing a golfclubé It's hard at first. But the more you practice, the better you'll get. Professional athletes spend a lot of time practicing, but sometimes, adding a little bit of science can really help them out. USC professor, Jill McnittGray,
uses physics to help athletes to be their best. She studies the biomechanics of movements to find the body positions that lead to quick turns and high jumps. When we talk about biomechanics, we're really trying to figure out what are the forces involved in causing the movement that you see. There are internal forces, like those caused by muscles contracting and pulling on bones. And there are external forces.
Like, those between our bodies and the ground. When we push on the ground, it pushes back on us. This is called the quot;reaction forcequot; and it plays a role in causing motion. And because we live on Earth, we also experience the force of gravity, which we know as body weight.
In biomechanics, we study all of that. We understand how muscles are coordinated to generate reaction forces at the ground. We also understand how we have to overcome the effects of gravity. Biomechanics is all around you and part of it is just watching people move and try to take on challenges and it can be everyday tasks or it could be lead athletes doing long jump.
Jill works with such athletes to improve their performance. She films them at practice and then analyzes the tutorial, frame by frame, to understand how the athletes are interacting with the ground and generating motion. At USC, the gym also has force plates, which allowed Jill to measure the forces from the ground. When your feet touch the ground and they push, we get a force acting on them,
and we're able to use the force plate information to actually visualize what those forces are. So as they push on the ground, we can see those forces acting on their body. And, sometimes, if they're trying to jump high, for example, we want to have a lot of area underneath that vertical force time curve and it'll be like a hump. But if you can get that area underneath to be even bigger,